WODs for Friday 9/6/13

CF Class WOD:

Strength: Power Clean 7×2 80-85% of max

Met-con: As many rounds in 15 minutes of: 10 power cleans, 135/95 lbs) – approximately 80-85% of weight used above 20 wall ball shots, 20/14lbs 30 abmat situps 400 meter run

KB Class WOD: Strength:

KB Complex

power clean front squat thruster snatch to backwards lunge

1 all left, 1 ll right 2 all left, 2 all right 3 all left, 3 all right

that’s 1 round

3 Rounds: try to increase weight each round

Met-con:

10-8-6-4-2 American KB Swings (55/35) Mountain climbers

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